Kuthamanga kwakanthawi kochepa kumatengedwa ngati kochititsa chidwi kwambiri pankhani yazosangalatsa pakati pamasewera onse othamanga. Zimafunikira kulimba kwambiri, komanso kuthekera kothamanga kwambiri posachedwa. Muyeneranso kuti muzitha kuyendetsa bwino kayendedwe kanu.
Mbali zolimbitsa thupi
Njira yabwino yothamanga patali imaphatikizapo kuyenda pafupipafupi komanso motalika. Ndikukankha kulikonse mwendo, wothamanga amayesetsa kuthana ndi mtunda wochuluka momwe angathere, ndikukulitsa kuthamanga kwa kukankhira uku. Muyenera kuyenda mwachangu kwambiri, komwe kumafuna kupirira komanso kulumikizana bwino. Ndikofunika kuyang'ana kwambiri pantchitoyo popanda kusokonezedwa ndi chilichonse chozungulira. Kutaya chidwi pang'ono kumawopseza kuti muchepetse. Mamita asanamalize, kuponyedwa kwapadera kumapangidwa - kumathandizira kuyambitsa magulu ankhondo otsala kuti abwere omaliza. Ochita masewera othamanga ayenera kuti amatha kuthamanga kwambiri kuchokera kumasekondi oyambira okhawo osataya mwayi wonsewo.
Kutalika kwapakati pa sprinter wophunzitsidwa bwino ndi 200-240 cm (+40 cm mpaka kutalika kwa thupi)
Kutali
Anthu ambiri akudabwa ngati kuthamanga ndi mamitala angati, ndipo tiyankha kuti pali maulendo angapo ovomerezeka. Nthawi yomweyo, njira imawerengedwa ngati njira yayifupi, kutalika kwake sikupitilira 400 m.
M'masewera, mipikisano ya 30, 60, 100, 200, 300 ndi 400 mita imalandiridwa pamipikisano imodzi. Palinso mpikisano wothamangitsana: 4 times 100 metres and 4 times 400 metres.
Ngati tingagawire mwachidule mitundu ya sprinting ndikupereka mawonekedwe, chidziwitso chiziwoneka motere:
- 100 m - tingachipeze powerenga, Olympic muyezo;
- 200 m - tingachipeze powerenga, muyezo Olympic;
- 400 m - tingachipeze powerenga, muyezo Olympic;
- 60 m - mpikisano wamkati;
- 30 m - sukulu muyezo;
- 300 m - mpikisano wosiyana.
Njira ndi magawo
Ganizirani malamulo oyendetsa mtunda waufupi, malinga ndi momwe zochitika zonse zimakhala ndi magawo anayi otsatizana:
- Yambani;
- Kuyambira kuthamanga;
- Kuthamanga kwakutali;
- Kutsiriza.
Wothamanga ayenera kukhala wokhoza kulowa bwino gawo lililonse la kuthamanga, chifukwa kupita kwake kumapeto kumadalira izi. Tiyeni tiganizire mwatsatanetsatane magawo onse ampikisano.
Yambani
Mtundu woyambira woyambira mtunda waufupi kuthamanga ndi wotsika. Imalimbikitsa chitukuko cha liwiro lapamwamba kwambiri kumayambiriro kwa mpikisano.
- Malo oyambira wothamanga: kuthamanga phazi kutsogolo, kusunthira kumbuyo, patali ndi mapazi awiri. Mutu watsitsidwa, maso akuyang'ana pansi, mapewa ali omasuka, mikono yakhotama pazitsulo.
- Pakalamulo "Tcheru", wothamanga amatumiza kulemera kwa thupi kumiyendo yakutsogolo, ndikukweza mafupa a chiuno kumtunda womwewo monga mutu;
- Pakulamula "Yambani", amapanga kukankha kwamphamvu ndikuyamba kupanga kuthamanga. Manja amayenda munthawi ndi mayendedwe, kuthandiza kutuluka poyambira mwachangu.
Ntchito yayikulu mgawoli ndikupanga kayendedwe kabwino, kuponyera thupi patsogolo.
Kuyambira kuthamanga
Njira yoyendetsera mtunda waufupi imafunikira kuthekera kokulitsa liwiro lanu pazoyambira zitatu zokha. Thupi limapendekera kumtunda wopondera, mutu umayang'ana pansi, miyendo imawongoka kwathunthu m'maondo mukakankha pansi. Mapazi safunika kukwezedwa pansi kuti asatayike pafupipafupi. Amagwera kumapazi, kenako nkugudubuza chidendene.
Thamangani
Gawo lotsatira munjira zoyenda patali ndikuwongolera njirayo. Pakadali pano, wothamanga adayamba kale liwiro lapamwamba - tsopano ndikofunikira kuti afike kumapeto popanda kutaya maudindo. Mutha kukweza mutu wanu, koma kuyang'ana pozungulira sikoyenera - umu ndi momwe mamillisecond amtengo wapatali amatayika. Thupi limapendekekekabe patsogolo pang'ono (7 ° -10 °) - izi zimalola kupititsa patsogolo kwaulendo wakutsogolo kuti mugwiritse ntchito phindu lanu. Gawo lapamwamba la thupi limamasuka - manja okha, opindika pazitsulo, kuyenda kosinthana munthawi ndi thupi. Kukhazikika sikusokonezedwa, kumangoyang'ana momwe zingathere poyenda kwamiyendo. Mukamafika pakona, m'pofunika kupendeketsa thupi kumanzere pang'ono, ndikupendeketsa mapazi mbali yomweyo. Izi zimalepheretsa wothamanga kuti asataye liwiro pomwe chopukusira chimayamba kutembenuka.
Kutsiriza
Kuphatikiza pa kufulumizitsa koyambira pakufulumira, ndikofunikira kwambiri kuti mutsirize molondola.
- Mulimonsemo musachedwe apa, m'malo mwake, tikulimbikitsidwa kuti tisonkhanitse zotsalira za chifuniro ndikupanga mzere wamphamvu kwambiri;
- Pali mitundu iwiri yakumaliza kuponyera pa riboni - chifuwa kapena mbali. Komanso, wothamanga amatha kumaliza popanda kuponya komaliza - amaloledwa kutsogozedwa ndi zomwe amakonda.
- Nthawi zina, ngati mayendedwe osakwanira mokwanira kapena chifukwa chothamanga kwa wothamanga, kumaliza kumaliza, m'malo mwake, kumachedwetsa wothamanga.
Njira yomalizira kuthamanga kwakanthawi kochepa imafuna kuti wothamanga amalize ntchito imodzi yokha - kumaliza mpikisano ndi kuthamanga kwambiri. Momwe amadutsira mzere ndizosafunika.
Momwe mungaphunzitsire
Ochita masewera ambiri ali ndi chidwi ndi momwe angaphunzire kuthamanga kuthamanga kwakanthawi kochepa - zomwe muyenera kumvetsera kwambiri. Tiyeni tikhale pamfundo iyi mwatsatanetsatane:
- Ndikofunikira kwambiri kukonza njira yochitira zinthu zonse;
- Pophunzitsa, chidwi chimaperekedwa pakukulitsa matalikidwe a mayendedwe amiyendo;
- Ochita masewerawa amaphunzitsidwa kuwongolera thupi, kuti akwaniritse bwino kwambiri kupindika kulikonse kwa mkono kapena mwendo;
- Popeza minofu ya miyendo imalandira gawo lamkango la katundu, ndikofunikira kukulitsa bwino. Pogwira ntchitoyi, kudutsa pamtunda, kuthamanga, kukwera, masitepe, kuthamanga ndi bwino.
- Pakukula kwa zisonyezo zothamanga, sewerani basketball, mpira.
Kuti muwonjezere mayendedwe anu, tikulimbikitsidwa kuti muziyenda mochita masewera olimbitsa thupi ndi mawondo apamwamba. Kutambasula ndi gawo lalikulu la masewera olimbitsa thupi kuti mukulitse kutalika.
Ngati mukufuna kudziwa momwe mungachulukitsire kuthamanga kwanu kwakanthawi kochepa, phunzitsani pafupipafupi, pang'onopang'ono mukukulitsa katunduyo. Ndikofunika kutsatira dongosololi kuti mupewe kusokonezedwa kapena kuchuluka kwambiri kosakonzekera. Ntchito yoyamba ya othamanga mtunda wautali wothamanga ndi kukonza luso lake. Osalimbikira kukulitsa liwiro nthawi yomweyo - choyambirira, phunzitsani thupi kuyenda molondola. Ndipo mtsogolomo, mutha kuphatikizira pokonzekera ntchito pamavuto othamanga.
Zolakwa pamachitidwe opha
Kuti mumvetsetse bwino zomwe zimachitika poyenda kwakanthawi kochepa, ndikofunikira kuzindikira zolakwika zomwe oyamba kumene amapanga.
- Poyambira pang'ono, osakhotera kumbuyo;
- Onetsetsani kuti poyambira olamulira pamapewa ali pamwamba pazoyambira;
- Osakweza mutu, yang'anani pansi, musasokonezedwe ndi zomwe zikuchitika mozungulira. Ntchito yanu ndikumvera malamulo, ndipo chifukwa cha izi simusowa maso;
- Pakati pa kuthamangira koyambira, chibwano chimakanikizidwa pachifuwa, ndipo mikono imatsitsidwa pansi - osataya m'mwamba ndipo osagwedeza mbali;
- Panjira, yang'anani kutsogolo kwa 10-15 m, osapitilira, osayang'ana mmwamba;
- Osasokoneza thupi lanu lakumtunda;
- Zala zakumapazi zimayikidwa mofanana, ngakhale kuzitembenuza pang'ono kulowa mkati. Kulakwitsa kungakhale kuwatulutsa.
Ngati mukufuna kudziwa momwe mungapangire bwino kuthamanga, samalirani zolakwitsa izi. Tsatirani njirayi ndipo zotsatira zake sizikhala zazitali kubwera
Pindulani ndi kuvulaza
Chifukwa chiyani kuli kofunika kukonza kuthamanga, ndani angagwiritse ntchito masewerawa, kupatula akatswiri othamanga? Mwanjira ina, tiyeni tikambirane zabwino za izi.
- Kuphatikiza pa zabwino zodziwikiratu zathanzi, masewerawa ndiabwino kuti athandizidwe kuthamanga komanso kuti azitha kuyendetsa ma jerks pafupipafupi. Izi ndizofunikira kwambiri kwa wosewera mpira wabwino, wosewera basketball, skater;
- Kuthamanga kwakanthawi ndikwabwino pamaphunziro opirira, mtundu womwe umagwira bwino pamasewera aliwonse.
- Ochita masewera omwe amakonda kuthamanga mtunda waufupi amakhala ndi dongosolo lamtima labwino kwambiri, lomwe limatha kugwira bwino ntchito pakakhala kusowa kwa mpweya. Maluso awa amadziwika kwambiri pakukwera mapiri.
Poyankha funso ngati izi zitha kuvulaza munthu, tikugogomezera kuti pokhapokha atakhala ndi thanzi labwino komanso kulimbitsa thupi bwino, yankho silikhala labwino. Ngati muli ndi matenda amisempha, mafupa amtima, kapena zina zilizonse zomwe zimatsutsana ndi Cardio, ndibwino kuti musankhe masewera ofatsa.
Miyezo
Kumapeto kwa nkhaniyo, timapereka mndandanda wazigawo zamagawo osiyanasiyana.
| Kutali, m | Mphunzitsi Masewera Int. Maphunziro | Mphunzitsi Masewera | Wosankhidwa pa mater wamasewera | Masewera achikulire kutulutsa | Magulu azosewerera achinyamata | ||||
| Ine | II | III | Ine | II | III | ||||
| 50 | 6,9 | 7,3 | 7,7 | 8,2 | 8,6 | 9,3 | |||
| 60 | 7,30 | 7,50 | 7,84 | 8,24 | 8,64 | 9,14 | 9,64 | 10,14 | 10,74 |
| 100 | 11,34 | 11,84 | 12,54 | 13,24 | 14,04 | 15,04 | 16,04 | 17,24 | 18,24 |
| 200 | 22,94 | 24,14 | 25,54 | 27,04 | 28,74 | 31,24 | 33,24 | 35,24 | 37,24 |
| 300 | 40,0 | 42,0 | 45,0 | 49,0 | 53,0 | 57,0 | — | 60,0 | 62,0 |
| 400 | 51,20 | 54,05 | 57,15 | 1:01,15 | 1:05,15 | 1:10,15 | 1:16,15 | 1:22,15 | 1:28,15 |
Chabwino ndizo zonse, tidayankhula za kuthamanga, kuphimba mfundo zonse zofunika. Mutha kuyamba bwino maphunziro kuti mupeze baji kapena mulingo wa TRP wosilira. Kumbukirani, kuti zotsatira zanu zitheke, muyenera kutenga nawo mbali pamipikisano yovomerezeka. Mutha kulembetsa kuti mupititse miyezo ya TRP kudzera patsamba loyesa: https://www.gto.ru/norms.
